Strength
a) Back Squat – 5×5 @ 80%+ (build to a heavy 5)
b) Face Pulls – 5×10 (pause each rep for at least 2 sec)
—Superset a/b every 3:30
Conditioning
5 RFT
10 Step-ups to 24/20″ Box (115/75#) (RX+ = 135/95#)
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 13-17 minutes. Focus on trying to use the foot that’s on the box & avoid excessively pushing off the back foot on the step-ups (alternate as well). You don’t have to stand up on the box at the top of each rep for the BJOvers. Step-up sub = 100ft versa w/ resistance cranked up in the middle.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Sets
b) Strict Pull-ups (close-grip) – 5×8 (RX+ = weighted)